Can eating regimen and supplements help manage PMS?  Rob Hobson, a Registered Sports Nutritionist who works with the Healthspan complement brand, tackles whether supplements and eating regimen may help with PMS 

Premenstrual syndrome (PMS) represents a major reason for various physical, emotional, and social challenges experienced by quite a few women of reproductive age before their menstrual period.

The range of symptoms includes, but isn’t limited to, emotional disturbances similar to mood fluctuations, depression, irritability, and anxiety, in addition to physical cravings resulting in increased appetite, desires for sugary foods, fatigue, and headaches. 

Premenstrual syndrome (PMS) represents a major reason for various physical, emotional, and social challenges

A substantial number of ladies, typically between eight to twenty per cent, encounter such intense symptoms that they seek medical intervention. Treatments often involve hormonal regulation through contraceptives or, in some cases, antidepressants to spice up serotonin levels within the brain, enhancing overall mood. 

Origins of PMS 

The precise reason for PMS stays elusive, though it’s believed to stem from hormonal shifts inside each menstrual cycle, particularly the discharge of progesterone from the ovaries.

This hormone is suspected of triggering symptoms through its interaction with brain chemicals. The role of micronutrients and essential fatty acids has also been scrutinised, with research specializing in their potential advantages for those affected by PMS. 

Despite PMS being dismissed by some because of the dearth of observable differences in hormone levels between affected and unaffected individuals, it’s increasingly recognised as a condition linked to heightened sensitivity to female hormones somewhat than the hormone levels themselves.

Inflammation plays a critical role, and girls with conditions similar to diabetes, irritable bowel syndrome (IBS), or food allergies are found to be more at risk of PMS. 

Managing PMS effectively involves a comprehensive approach that features dietary adjustments, potential supplementation, and lifestyle modifications to deal with each physical and emotional symptoms. 

Dietary Influence on PMS 

Weight loss plan indeed plays an important role in managing PMS. A balanced eating regimen, particularly one which stabilises blood sugar levels through regular, balanced meals and avoids skipping them, is useful.

An anti-inflammatory eating regimen that minimises sugar and unhealthy fats while emphasising whole grains, vegetables, lean protein, and healthy fats can significantly alleviate symptoms.

Foods with a low glycaemic load (GL) are particularly beneficial because of their high fibre content, helping manage blood sugar fluctuations and hormone levels, potentially easing symptoms like anxiety, irritability, and cravings.

Such a eating regimen not only helps in managing blood sugar but additionally in reducing inflammation, which could, in turn, lessen PMS symptoms.  

Five foods shown to assist relieve symptoms of PMS: 

Kale  

Leafy greens like kale are full of fibre, aiding in hormone and blood sugar regulation. Kale, wealthy in calcium, proves useful for girls experiencing PMS.

These vegetables are also a wonderful iron source, combating fatigue and tiredness from dietary deficiencies and menstrual losses. The phytonutrients in vegetables activate the immune system, diminishing inflammation. 

Oily Fish 

Evidence suggests that the omega-3 fatty acids in oily fish, known for his or her anti-inflammatory properties, may alleviate menstrual pain. Aim for just a few servings per week of fish like salmon, tuna, trout, mackerel, and herring. Oily fish are also among the many rare natural sources of vitamin D, deficiency through which is linked to PMS symptoms. 

Oats 

Whole grain cereals, including oats, are wealthy in thiamine (vitamin B1). Studies indicate a major reduction in PMS risk (35%) for girls with higher intakes of vitamins B1 and B2.

Whole grains provide carbohydrates that aid within the absorption of tryptophan (present in eggs and turkey), essential for producing serotonin, a brain hormone that may help mitigate mood swings and curb sugar cravings. 

Red Kidney Beans  

Beans, especially red kidney beans, are fibre-rich, supporting weight management and the removal of excess hormones, thereby stabilizing blood sugar. They’re also full of iron and zinc; deficiencies in these minerals may increase PMS risk. 

Cashew Nuts  

Cashews are notably high in magnesium, often called nature’s tranquilizer, crucial for alleviating PMS symptoms related to tension and anxiety. Research suggests that ladies with PMS typically have lower magnesium levels.

Magnesium also aids in converting vitamin B6 into its energetic form, vital for producing mood-regulating brain chemicals. 

PMS and Body Weight 

A rise in hunger before the menstrual period is common, particularly for those experiencing PMS, attributed to a slight rise in energy needs. Nonetheless, indulging in inappropriate food decisions can result in unwanted weight gain.

Shifts in oestrogen and progesterone levels decrease serotonin levels, resulting in cravings. Extra weight is strongly linked to worsened PMS because of fat cells releasing oestrogen and pro-inflammatory cytokines, contributing to an inflammatory state which will intensify symptoms like pain, mood swings, and fatigue. 

The Role of Supplements 

While a nutritious eating regimen is paramount, evidence suggests supplements might offer additional advantages in managing PMS. For a lot of, a three-month trial of specific supplements, coupled with a symptom diary, is assumed to assist two out of three women, but it surely does take three months to evaluate the total advantages.  

Calcium 

Essential for bone health, muscle function, and blood clotting, calcium imbalances may mirror PMS symptoms. The NDNS survey has shown that 22 per cent of teenage girls and 11 per cent of adult women have insufficient intake of calcium from their eating regimen.

Studies indicate that supplementing with calcium can significantly reduce PMS symptoms. A clinical trial of 466 women with moderate to severe PMS found that supplementing with 1200mg of calcium every day for 3 cycles resulted in a 48 per cent reduction in total symptom symptoms versus 33  per cent with placebo. 

22 per cent of teenage girls and 11 per cent of adult women have insufficient intake of calcium

Research shows that changes within the regulation of calcium may cause disturbances in mood and that symptoms of low calcium levels are like those of PMS.  

Try: Healthspan Calcium and Vitamin D – £9.86 for 240 tablets

Magnesium 

Involved in quite a few bodily processes, including energy production and bone health, magnesium may alleviate symptoms like fluid retention, mood disturbances, and pain, particularly in those deficient on this mineral.

In a single study, 32 women with PMS got magnesium or a placebo in a double-blind, randomized design.

The study found that magnesium significantly reduced the whole Menstrual Distress Questionnaire rating and the cluster ‘negative affect,’ indicating that magnesium supplementation may very well be an efficient treatment for premenstrual symptoms related to mood changes. 

Try:  BetterYou Magnesium Water – £1.99 per 250ml can

Gingko Biloba 

Extracted from gingko biloba leaves, this complement may reduce inflammation and improve circulation, offering relief from bloating and breast pain related to PMS.

One study of 165 women with congestive symptoms of PMS, similar to bloating and breast pain, were supplemented with Gingko biloba extracts and, after two months of treatment, showed significant improvements, especially in reducing breast symptoms, in comparison with a placebo. 

Try: Healthspan High Strength Gingko Biloba – £13.95 for 180 tablets

Research suggests one tablet (containing 40mg extract) thrice per day from day 16 of your menstrual cycle to the fifth day of the subsequent cycle reduces severity of symptoms of PMS.

After the intervention there was a major decrease in the general severity of symptoms among the many group that took Gingko (23.7%) and the placebo (8.7%).  

Vitamin B6 

A part of the B vitamin complex, B6 aids in food metabolism and red blood cell production. It’s shown to scale back symptoms related to mood and fatigue by assisting in neurotransmitter synthesis.

B6 aids in food metabolism and red blood cell production

Research suggests taking 50mg every day to assist relieve symptoms of PMS. One trial involving 68 women found that supplementing with 50mg every day of B6 for 3 months improved premenstrual emotional symptoms of depression, irritability, and tiredness with in comparison with a placebo. Emotions symptoms decreased by 69 per cent and physical symptoms by 52% overall.   

Evening Primrose Oil 

Wealthy within the anti-inflammatory omega-6 fatty acid GLA, evening primrose oil has been found effective in treating mood-related symptoms, sugar cravings, and breast pain linked to PMS.

One study found that the treatment of PMS was higher with a 2g dose of evening primrose oil in comparison with a 1g every day dose.  Evening primrose oil can be useful in relieving PMS symptom severity at 4 to six months follow-up after treatment. 

Try:  Ethical and Pure, Viridian Organic Evening Primrose Oil – £21 for 100ml)  

Visit www.robhobson.co.uk or @robhobsonnutritionist and Rob also sees private clients.